Don’t overcompensate for the holidays by pushing your body too hard in January. Prepare your muscles for the rest of 2021.
Start the year with a full body circuit. You will shoot your back, hamstrings and glutes and then immerse yourself in boxing-flavored bodyweight movements. Do this workout three times a week, resting at least one day between sessions. On rest days, run a 20-minute run.
Outstanding coach: Ngo Okafor is a two-time Golden Gloves boxing champion and owner / founder of Iconoclast Fitness Studio in Manhattan. Build workouts around classic bodybuilding moves, with some occasional stripes of boxing spices, as you’ll see in the burpee below.
Warming up
Start with 30 seconds of jumping cats, then do 30 seconds of knees high, running in place while driving your knees up. Then do 1 stretch of the Spider-Man spine on each side. Rest for 30 seconds. Repeat twice.
Spider-Man T-Spine Stretch
Start in the bending position. Pass your left foot to your left hand. Keep your right leg straight; squeeze the right glutton hard. Squeeze your left arm to your left leg. Reach your right arm toward the ceiling, feeling the stretch in your back and abs. Bend your left foot back to the bending position. That is, 1 representative.
The training
Do this workout as a circuit, resting 30 seconds between exercises. Rest 2 minutes between rounds. Make 4 rounds. Use weights that you can handle comfortably.
1. Inclined row
Keep the dumbbells on the sides, tight. Hinge forward at the waist and push your back until your torso is almost parallel to the floor. Let the dumbbells hang naturally. This is the beginning. Keeping the core tight, move the dumbbells toward the rib cage. Pause, then return to the beginning. This is 1 rep; make 20.
2. Romanian Deadlift
Start standing up and keep the weights on your sides, with the core narrow, your shoulder blades stretched, and your feet spread hip-width apart. Hinge towards your waist and push your buttocks back, lowering your torso. Lower until your torso is parallel to the floor or feel your hamstrings tighten, whichever comes first. Pause and then straighten up by squeezing your buttocks. That is, 1 representative; make 20.
3. Reverse Lunge to Overhead Press
Start standing with a dumbbell on your left shoulder and narrow core. Take a step back with your right leg and go down towards a reverse lunge, keeping your chest raised. Once your left thigh is parallel to the floor, pause, stand up, and then press the dumbbell over. Return the weight to the shoulder. This is 1 rep; make 10 per band.
Eb says: “Stop going down before the back knee touches the ground. If you do, your leg muscles will challenge you to keep shooting. ”
4. Flexion
Start in a bent position, with the core narrowed and the glutes tightened, with your hands directly below your shoulders. Bend your elbows and shoulders, lowering your torso until your chest is an inch from the floor. Pause and then push back. This is 1 rep; make 20.
5. Burpee to Punch combo
Start small. In a single motion, place your hands on the floor, bend, and bend. Get up quickly and throw 6 punches into the air. Start with 2 spikes and 2 hooks. End up throwing 2 capital letters. This is 1 rep; repeat reps for 60 seconds.
Eb says: “Think of every fist as an opportunity to strengthen your abs. Turn your hips and be powerful. ”
6. Mountain climber
Start in a bent position, core and tight glutes, with your eyes on the ground directly below. Keeping the core tight, lift your right foot and drive your right knee to your chest. Return the right foot to the ground and repeat quickly to the left. Keep alternating, picking up speed as you progress. Repeat for 60 seconds.
Eb says: “It is advisable to let your ass go very high when you get tired during mountain climbing. He resists that momentum and keeps his ass below (or at the same level as) his shoulders. “
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